Satsumaimo: Itapile yaseJapan eSweet

umbhali: Joost Nusselder, umbhali we-Essential Japanese meal planner cookbook cookbook Ukuhlaziywa kwe-Agasti 26, 2022

Awunakuphulukana nesatsumaimo xa umbala wayo obomvu obovu kunye nemfusa ukujongile. Yibhatata emnandi yaseJapan osenokuba uyibonile kwimarike. Ukutya okutyiwa rhoqo kwisidlo sombulelo nguSatsuma-Imo — ibhatata yaseJapan, ethandwa kakhulu ngabantu abathanda ukutya kwepaleo.

Ibhatata emhlophe (Ipomoea batatas) sisityalo esine dicotyledonous esisesosapho iConvolvulaceae.

Isikhulu sayo, isitatshi, ukungcamla okumnandi, iingcambu ezinesifo siyingcambu yemifuno. Amagqabi amancinci kunye namahlumela ngamanye amaxesha atyiwa njengemifuno.

Malunga ne-50 genera kunye neentlobo ezingaphezu kwe-1,000 XNUMX zeConvolvulaceae, i-batatas kuphela kwesityalo esibaluleke kakhulu — ezinye zisetyenziswa ekuhlaleni, kodwa uninzi zinetyhefu.

Ubunzima beebhatata obuswiti kunye nobumthubi obuswiti kwaye babukhule ngokwesiqhelo eOkinawa naseJapan, kodwa ngoku ungayifumana kuyo nayiphi na ivenkile eMelika.

Le bhatata yaseJapan kukutya okuyintloko kwabantu abavela kwingingqi yaseOkinawa, kwaye zezona zezona ndawo zinde-ziphilayo nezisempilweni emhlabeni.

Olu hlobo lweebhatata ezimnandi zaseJapan zimnandi, zimfusa okanye lubomvu-lubomvu, kwaye-tyheli-inyama, igcwele iiminerali, ii-antioxidants, kunye neevithamini. Kule posi, siza kugxininisa izibonelelo zezempilo, iinyani zesondlo, kunye neendlela zokupheka ezimbalwa onokuzilungiselela kunye nale mbatata.

Kodwa eyona nto yahlulahlula ibhatata yaseMelika yile ilele phantsi kwekhava emhlophe ehlwahlwazayo. Njengesinye sezityalo zokuqala ezakha zafunyanwa, bekucingelwa ukuba ibhatata inemvelaphi yayo malunga neminyaka engama-5,000 XNUMX eyadlulayo kuMbindi Merika okanye eMzantsi Melika.

I-tuber yathunyelwa e-China emva kwexesha kwinkulungwane ye-16 ngaphambi kokuba ifike eJapan.

Ukukhula okungcono kwiindawo ezinemozulu entle, isivuno sakhula kwiindawo ezisemazantsi eJapan, kunye neKyushu ene-80% yemveliso yesizwe.

Ukwahlula i-satsumaimo kwi-American elinganayo ayithathi lukhulu: apho i-potato yaseMelika inesikhumba esimdaka kunye nenyama yeorenji, i-satsumaimo ibonakala inolusu olubomvu-lubomvu oluqaqambileyo oluvala inyama etyheli.

I-Satsumaimo iswiti, ijijeke kakhulu kwaye ineoyile encinci ngokubhekisele kwincasa kunye nembonakalo kwaye abahlali bahlala beyithelekisa ne-chestnut.

Nangona le nkcazo ingentla yile yesatsumaimo eqhelekileyo, ngaphezulu kwekhulu leentlobo ze-satsumaimo ezikhoyo ngoku kwintengiso.

Uhlobo ngalunye luqukethe iimpawu ezithile, ezilungele iindlela ezahlukeneyo zokupheka, ezahlukileyo ngeemilo, imibala kunye nezinto abazithandayo.

I-Murasaki imo (ibhatata emsobo) luhlobo oluqhelekileyo, uhlobo lwesatsumaimo esitsha esinenyama etyebileyo esoloko isetyenziswa kwiidyuli.

Ufunde kwakhona: Iresiphi yokugcoba isitena sobusi egqibeleleyo ngobisi olujiyileyo

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Potato Thixo we-Edo

Kwindawo yaseKanto (kubandakanya iTokyo) kukho iitempile ezininzi zamaBuddha kunye neetempile zeShinto ezinikezelwe ukukhonza i-satsumaimo. Ukujonga ngembali yayo, ayothusi into yokuba kutheni.

Phakathi kwinkulungwane ye-18, emva kweminyaka yokusilela kwesivuno selayisi, iJapan ingakumbi umantla we-Edo (namhlanje eyiTokyo) kwingingqi yaseKanto, yahlaselwa yindlala. Uqhushululu lwaluxhaphakile ngenxa yendlala.

U-Aoki Konyo ufumene isisombululo kwezi ngxaki xa wayeqala ukulima kunye nokuzama iitapile kwaye wenza i-satsumaimo.

Kungekudala emva koko, izityalo ze-satsumaimo zaqala ukukhula kwaye i-tuber yaba ngumthombo obalulekileyo wamandla wokuhlawulela ukungabikho kwerayisi-utshintsho olukhulu olusindise ubomi obungenakubalwa.

Ngeli thuba, ngomsebenzi wakhe wokuqhekeza umhlaba, u-Aoki wayengu "Potato God of Edo".

Ayifumani Nanye Imnandi Kunale

Ubumnandi kunye nevumba lasemhlabeni leebhatata zibenza zibe nencasa, zitshiswe nje, kungabikho zinambuzane zongezelelweyo. Nangona kunjalo i-satsumaimo igcwele izakhamzimba, njengevithamini C, eyongezwayo kunye nokudibana kwayo.

I-Vitamin C yintsholongwane eyomeleleyo enceda ekuphuculeni amajoni akho omzimba, ukukhusela ulusu lwakho kumonakalo omkhulu wasimahla (emva kokuvezwa lilanga) kunye nokuthintela isifo sentliziyo.

Kulabo balawula ubunzima babo, i-satsumaimo yenza ukhetho olugqwesileyo lokutya ngezizathu ezininzi: ingumthombo omkhulu wefayibha yokutya, eyaziwa hayi kuphela ukukhuthaza intshukumo yamathumbu kodwa nokukunceda uzive ugcwele ixesha elide; kwaye ngenxa yokuqulatha kwayo amanzi angaphezulu kwama-60%, ubungakanani benkonzo nganye (100 grams) iqulethe kuphela malunga neekhalori ezili-130.

I-Satsumaimo ikwacetyiswa ukuba ibe nesifo seswekile ngenxa yesalathiso sayo se-glycemic ephantsi, eqinisekisa ukuba iswekile ikhutshwa kancinci kwaye ngokuthe chu kwigazi.

Izibonelelo ezithile zesondlo satsumaimo zibandakanya ukubeka esweni amanqanaba akho e-iron kunye noxinzelelo lwegazi, ukuphucula imetabolism yakho, kunye nokuxhasa ukukhuselwa kolusu lwakho.

Iitapile ezimnandi zaseJapan: iinyani zesondlo kunye nezibonelelo zezempilo

Ufunde kwakhona: IJapan Unagi sushi eel iresiphi enesosi

Ungazichonga njani iitapile?

Xa kwivenkile yokutya, yiya kwicandelo lemveliso, apho uya kufumana izilimo eziyizigaxa kwimibala eyahlukeneyo.

Nangona kunjalo, uya kuba nomceli mngeni ekuchongeni ukuba uyakufumana i-yam, ibhatata emhlophe, okanye iitapile ezimhlophe. Ezi zibele zontathu zivela kwiintsapho ezahlukeneyo zezityalo, yiyo loo nto uninzi lwabantu luthanda ukubadida.

Ke, yintoni ekufuneka ujonge kuyo ngokukodwa?

Iindidi ezahlukeneyo zebhatata

• Ulusu olubomvu okanye olu-orenji kunye nenyama yeorenji (ubukhulu becala ibhalwe kakubi njengee-yam)
• Isikhumba esimfusa, kunye nenyama enemibala yebhotolo (iitapile zaseJapan)
• Umbala omdaka okanye ongwevu, onenyama emfusa (iitapile zaseOkinawan0
• Isikhumba esimthubi, kunye nenyama ebala ibhotolo
• Isikhumba esimfusa ngenyama emfusa

Xa kufikwa kungcamlo, iitapile eziorenji zihlala zimnandi kwaye zithambile, ngelixa ezinye iintlobo zineenkwenkwezi kwaye zomile. Uninzi lweevenkile zithengisa iitapile zeorenji, nangona uya kufumana ezinye iintlobo kwiimarike zaseAsia.

Ufunde kwakhona: iintlobo ezahlukeneyo zokutya okuthandwayo kwaseJapan

Iindidi zeetapile ezimhlophe

• Umdaka ngombala we-beige, kunye nenyama emhlophe (ezi ziifatata zerusset eziqhelekileyo)
• Umbala oluhlaza okwesibhakabhaka okanye omfusa, onenyama emhlophe

Kukwabalulekile ukuba uqaphele ukuba kukho iintlobo ezahlukeneyo zeetapile zaseJapan, kodwa eziqhelekileyo ziquka:

• UBeni Azima - Oludidi lutyiwa kakhulu eMpuma Japhani, kwaye luba bumnandi xa luphekiwe
• UNaruto Kintoki - ixhaphake kakhulu eNtshona Japan, kwaye ithathwa ngokuba imnandi kwaye intle
• UTosabeni -Nikwe inani le-14 (phezulu), kwaye ligama lophawu lezitapile
• UManumeume - le yenye yexabiso leshumi elinesine leebhatata
• UGorou Shima Kintoki - zixhaphake kakhulu ukubhaka ibhatata
• UKougane Segan - yahlulwe njengebhatata eyaziwayo yeSochi
• Tanegashima Mukashi Mistu-Imo - Olu luhlobo lweetapile ezinencasa entle, kunye nombala weorenji
• UTanegashima Murasaki Imo - inombala omfusa obukeka kakhulu
• Anou Imo - ityebile kwii-carotenes, kwaye iza ngombala weorenji, inencasa emnandi kakhulu
• Tanegashima Igolide Imo - olu luhlobo lwebhatata luyakhuliswa kwisiQithi saseTaneko, emazantsi eKyushu, kwaye sihlala sibomvu xa siluhlaza, emva koko sitshintshe kumbala wegolide onzulu xa siphekiwe. Phakathi kwazo zonke ezi ntlobo zahlukeneyo zeetapile zaseJapan, iitapile ezi-violet ziya zixhaphaka.

Iitapile zaseJapan iinyani zesondlo

Iipytonutrients ezinxulunyaniswe nemibala eyahlukeneyo yeetapile zineempawu ezizodwa zempilo. Nangona kunjalo, zonke iintlobo zeetapile ziza kunye neprofayili efanayo yesondlo.

Zityebile kwizimbiwa, iivithamini, kunye neepytonutrients, yiyo loo nto zithathwa njengezona zisempilweni phakathi kwayo yonke eminye imifuno.

Nangona abantu abaninzi kunqabile ukuba basebenzise amagqabi eetapile, zingumthombo olungileyo wezimbiwa, iiprotein kunye nefayibha. Ulwazi oluncinci lwe-micronutrient, macronutrient, kunye ne-phytonutrient esiyinikeze apha ngezantsi sisifo seetapile.

• I-carbohydrate - kuyo yonke i-100 g (ikhalori engama-86) iitapile ezinikwayo, ufumana i-20.1 g yeecarbohydrate. Ngaphandle koku, i-3.0 g ifayibha, i-4.2 g iswekile (iswekile, i-sucrose, imaltose, kunye ne-fructose), kunye ne-12.7 g isitashi. Isitatshi setapile emnandi sinamazinga aphezulu e-amylose kune-amylopectin, enyusa iswekile egazini ngokuthe ngcembe. Ngenxa yoko, ibhatata yenye yezona zinto zikhethwa ngokufanelekileyo kukutya kubantu abaneswekile.
• protein - nangona ibhatata ubukhulu becala ingumthombo wefayibha kunye nesitashi, ikwanayo ne-1.6 g yeprotheni kwi-100 g nganye.
• Amafutha - iitapile zinomxholo onamafutha asezantsi kakhulu, nto leyo eyi-0.1 g kuphela kwi-100 g yokuphaka, kwaye ayiqulathanga mafutha agcweleyo.
• iivithamini - kubalulekile ukuba uqaphele ukuba iitapile zaseJapan zityebile kakhulu kwiivithamini, ngakumbi i-beta-carotene (provitamin A), iivithamini B5, kunye neB6.
• izimbiwa - kwakhona, iitapile zaseJapan ziphantsi kwisodiyam kunye nomthombo olungileyo wezinye iiminerali.
• I-Phytonutrients - iitapile zinee-phytonutrient ezahlukeneyo eziluncedo. Nangona ezinye iipytonutrients zifumaneka kuzo zonke iintlobo zebhatata, ezinye ziyahluka, kuxhomekeka kumbala wenyama. Ibhatata emhlophe yaseJapan ubukhulu becala ityebile kwii-coumarins, i-quercetin, i-peonidin, i-chyrsoeriol kunye ne-kaempferol.
• IiPhytosterol - ezi ziimolekyuli ezifana neecholesterol ezifumaneka kwiiseli zezityalo. Uphando luveze ukuba ukutya i-2 g yee-phytosterol ngosuku ngalunye kunokuhlisa i-lipoprotein esezantsi nge-10%. Eyona phytosterol ixhaphakileyo efumaneka kwiitapile zaseJapan yi-β-Sitosterol. I-Campesterol yeyesibini exhaphakileyo, kwaye i-aliphatic kunye ne-α-tocopherol nayo ifumaneka kumanani amancinci.
• Polyphenols - ezi zisebenza njengee-antioxidants emizimbeni yethu. Banceda ekuthinteleni umhlaza, izifo zikaParkinson, isifo sentliziyo, kunye nezinye iingxaki ze-neurodeergenerative. Uhlobo lwaseJapan lweetapile luzele zii-phenolic acid, kwaye zikwacebile nakwiicoumarins. Ngapha koko, iitapile ezenziwe ngombala otyheli nazo ziqulathe ubuninzi be flavonoids (chyseoriol, kaempferol, peonidin, kunye nequercetin).

Izibonelelo zempilo zeetapile zaseJapan

Ngaphandle kokuba simnandi kwaye sinesondlo, iitapile zaseJapan ziza zipakishwe nezibonelelo zempilo ezininzi. Nazi ezinye zezibonelelo:

Kuya kufuneka ujonge ezi zokupheka zesuphu zaseJapan ukusuka eMiso ukuya kwiitapile

I-antioxidant yendalo

Xa ii-radicals zasimahla zisabela kwezinye iimolekyuli emzimbeni wakho, zinokubangela umonakalo, ngaloo ndlela zikhuthaza izifo. Kodwa, iitapile zaseJapan zigcwele ii-antioxidants, kwaye oku kubandakanya iivithamini A kunye no-E ukongeza kuloo nto zizele zizinto ezinamandla zokulwa ne-antioxidant, njenge-flavonoids kunye ne-polyphenols.

Ngapha koko, iitapile zaseJapan zinee-antioxidants. I-Metallothioneins (eyi-protein), kunye nezinye ii-polyphenols (ezivela kwi-caffeoylquinic acid) ezifumaneka kwiitapile zaseJapan, nazo zinamandla okulwa i-antioxidants.

Ngaphaya koko, amagqabi ebhatata aqukethe amanqanaba aphezulu ee-antioxidants, ngakumbi iipolyphenols. Ukubhaka kunye nokubilisa ibhatata kuyaziwa ukonyusa i-antioxidant.

Bayanceda ekuthinteleni isifo sentliziyo

Kuphononongo, iimpuku zeswekile zinikwe i-150 gm / kg ye-flavonoids yesisindo somzimba ebikhutshiwe kumagqabi ebhatata-kwaye oku kunciphise i-triglycerides kunye ne-cholesterol.

Xa abaphandi batyisa iimpuku ukutya okunamafutha eetapile ezinamafutha kangangeenyanga ezi-4, imithambo yabo yaqina kancinci xa kuthelekiswa neempuku ezazinikwe ukutya okunamafutha aphezulu ngaphandle kweebhatata. Oku kubonisa ukuba iitapile zinokunceda ekuthinteleni imithambo eqinisiweyo ebangelwa kukutya okunamafutha aphezulu.

Ithintela ukuqhina

Iitapile zaseJapan zinokuphucula ukwetyisa kwakho, oko kuthintela ukuqhina. Kuphononongo apho abaguli abali-120 abanesifo se-leukemia ababefumana i-chemotherapy banikwa i-200 g okanye ibhatata nganye, babeneemeko ezimbalwa zokuqhinwa, kunye nokuphuculwa kwamathumbu.

Kolunye uphando, iqela lezigulana ezingama-93 ezine-acon coronary syndrome (isifo sentliziyo) sanikwa irejimeni yonyango enezitapile, i-acupressure massage, kunye neebhafu zeenyawo, kwaye babonisa ukuncipha kwesisu. Abaguli basebenzise ii-enemas kunye neyeza lokuthambisa, kwaye bekhululekile ngokuhamba kwamathumbu abo.

Unceda ekuthinteleni umhlaza

Uphando olwenziwe kwiiseli zomntu luveze ukuba ii-polyphenols, ezikhutshwe kumagqabi amazambane amnandi aseJapan anokuthintela ukukhula kweeseli zomhlaza. Kwakhona, abanye abaphandi bathi i-phytonutrients inokunceda ekuthinteleni umhlaza. Ngaphandle koko, kukho enye imolekyuli (i-IbACP, okanye i-Ipomoea Batatas anti-cancer peptide), abathi abaphandi baveze ukuba yabulala iiseli zomhlaza wepancreatic.

Ikhulisa ukhuseleko

Iitapile zaseJapan zigcwele ii-antioxidants ezithintela ukonakala okukhulu kwimizimba yethu. Xa uthatha ikomityi yeebhatata ezibhakiweyo, usondela kuma-52% exabiso lemihla ngemihla levithamini C-kwaye oku kubalulekile ekulungiseni izicwili kunye nokupholisa amanxeba.

Kwakhona, iitapile zaseJapan zinevithamini A, encedisa umzimba wakho ekuveliseni iiseli zokhuselo lomzimba ezikhanyela ukukhula kwezifo kunye nosulelo kwaye zineziphumo ezichaseneyo nethumba.

Iphucula amehlo akho

I-Satsuma-Imo ineqela lezakhamzimba ezinxulunyaniswa nombono ophuculweyo kunye nempilo yamehlo. Ezinye zezona zondlo zinamandla zii-carotenoids, kwaye zibandakanya i-lutein, zeaxanthin, i-alpha-carotene, kunye ne-beta-carotene.

Xa uthatha i-beta-carotene xa uhlukaniswe nezinye i-carotenoids, kunokubangela ukungalingani. Nangona kunjalo, xa kuthatha ukutya, apho kuhamba kunye nezinye i-carotenoids, inamandla okulwa nomhlaza kunye neepropati zokunyusa umbono.

Iibhatata zinga phucula ukuchuma

Iitapile ngumthombo omnandi wevithamini A, esisondlo esisemqoka ekuveliseni impilo. Ukongeza, zikwaqulathe ubutyebi obuninzi besinyithi, obaziwa ngokuxhasa ukuchuma.

Unceda ukuzinzisa iswekile yegazi

Iitapile zaseJapan zine-carbohydrate kunye nefayibha entsonkothileyo, edlala indima ebalulekileyo ekuzinziseni iswekile yegazi lakho, kwaye inokukunceda ukuba uzive ugcwele ixesha elide.

Okukwintsusa

Nako usiya! Yiyo yonke le nto kufuneka uyazi ukuze uthathe isigqibo esifanelekileyo malunga nokutya ibhatata yaseJapan- kwaye siyakuthembisa ukuba ngekhe uzisole nakancinci. Kufuneka uzame nje kwaye uzibonele izibonelelo kuqala.

Okungakumbi ekuphekeni kwaseJapan: yenza ubomi bakho bube lula ngezi zokupheka zerayisi

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UJoost Nusselder, umsunguli weBite My Bun ngumthengisi wentengiso, utata kwaye uthanda ukuzama ukutya okutsha ngokutya kwaseJapan entliziyweni yomnqweno wakhe, kwaye kunye neqela lakhe ebesenza amanqaku anzulu ebhlog ukusukela ngo2016 ukunceda abafundi abathembekileyo kunye neeresiphi kunye neengcebiso zokupheka.